Kale

Health Benefits of Kale (borecole).

  • Kale is a very versatile and nutritious green leafy vegetable. It is a widely popular leafy-vegetable since ancient Greek and Roman times cultivated for its low fat, no cholesterol but health benefiting, anti-oxidant rich leaves.
  • Kale, like other members of the Brassica family, contains health-promoting phytochemicals, sulforaphane and indole-3-carbinol to protect against prostate and colon cancers.
  • Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating “Interferon-Gamma” receptors.
  • Borecole is a very rich source of ß-carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted to vitamin-A in the body.
  • Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against “age-related macular degeneration related macular degeneration disease” (ARMD) in the elderly.
  • It is very rich in vitamin A. 100 grams of fresh leaves carry 9990 IU of this vitamin, providing 333% of RDA. Vitamin A is required for maintaining healthy mucusa and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 587% of recommended intake. Vitamin K has a potential role in bone health through promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limit neuronal damage in the brain; thus, has an established role in the treatment of patients suffering from Alzheimer’s disease.
  • 100 g of fresh leaves contain 120 mg or 200% of daily-recommended levels of vitamin C. Scottish curly leaf variety  has more of this vitamin, 130 mg/100g. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • This leafy vegetable is notably good in many B-complex groups of vitamins such as niacin, vitamin B-6(pyridoxine), thiamin, pantothenic acid, etc; essential for substrate metabolism in the body.
  • It is also a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Nutrients in kale offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.

 

See the table below for in depth analysis of nutrients:
Kale (Brassica oleracea. Acephala group), fresh, raw leaves, Nutrition value per 100 g.(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 49 Kcal 2.5%
Carbohydrates 8.75 g 7%
Protein 4.28 g 8%
Total Fat 0.93 g 3.5%
Cholesterol 0 mg 0%
Dietary Fiber 3.6 g 9%
Vitamins
Folates 141 µg 35%
Niacin 1.000 mg 6%
Pantothenic acid 0.091 mg 1.5%
Pyridoxine 0.271 mg 21%
Riboflavin 0.130 mg 10%
Thiamin 0.110 mg 9%
Vitamin A 9990 IU 333%
Vitamin C 120 mg 200%
Vitamin K 704.8 µg 587%
Electrolytes
Sodium 38 mg 2.5%
Potassium 491 mg 10.5%
Minerals
Calcium 150 mg 15%
Copper 1.499 mg 166%
Iron 1.47 mg 18%
Magnesium 47mg 12%
Manganese 0.659 mg 28%
Phosphorus 92 mg 12%
Selenium 0.9 µg 1.5%
Zinc 0.56 mg 5%
Phyto-nutrients
Carotene-ß 5927 µg
Crypto-xanthin-ß 81 µg
Lutein-zeaxanthin 8198 µg